Loaded Egg White Muffins
Flavor and function really come together in this absolutely brilliant (and laughably easy) protein rich ready-made breakfast. Make these once and you’ll be convinced that healthy too, can also be downright irresistible AND an absolute no-brainer. Plus, when it just makes sense… it just makes sense, right? This is an example of working smarter, not harder, which I absolutely love! So, grab your muffin tin an
Why You’ll Love It
Nutritious and Healthy
Eggs are one of the most nutrient dense whole foods available. They’re a mainstay in many households today as they were for your parents and have been for decades. Like many foods, however, they too have been on the receiving end of some preeeetty convincing criticism, which is where egg whites (the clear liquid inside an egg that surrounds the yolk) come in.
Egg whites make up about two-thirds of an egg’s total weight and contain roughly half of its protein. They’re made up of 90% water and 10% protein, with no fat or cholesterol. As a whole, eggs (and thus also egg whites) are a less expensive source of highly digestible protein. They’re a natural whole food that’s packed with an important variety of essential vitamins and minerals. So while egg yolks typically get all the attention for their rich flavor and healthy fats, egg whites pack a powerful nutritional punch, too.
Egg whites are a complete source of high-quality protein, containing all nine essential amino acids. This makes them a great option and choice for anyone looking to mindfully increase their protein intake without consuming excess calories or fat. On average, 1 egg white offers 4 – 4.5 grams of protein, per 17 calories. Studies show (when eaten in the morning), can help you stay fuller and more satisfied throughout the day. Egg whites are also a good source of tons of healthy vitamins and minerals like riboflavin, niacin, folate, vitamin B6, vitamin B12, iron and zinc.
Versatile and Customizable
Want to throw in a couple whole eggs into the mix? I love that for you. Don’t have the exact vegetables I used? No worries; use what you have! This recipe is really just a base line of inspiration for what you can create! As always, I recommend modifying and adjusting this recipe according to your individual taste preferences, as well as what you have at home. Just be sure to pack it tight with tons of vegetables!
Quick, Easy and Convenient
This recipe is super easy to whip together and can be made with just about any chopped vegetable combo. It’s the perfect bulk meal to make on Sunday or Monday and is a great clean recipe to have on hand that will nourish you with protein, fiber and healthy fats. The loaded egg white muffins can be eaten hot or cold, making it a perfect meal prep option to use for breakfasts or lunches throughout the week. I like mine with hot sauce, salsa, bitchin’ sauce or hummus. And now that I have this silicone muffin baking pan, there’s no doubt that I’ll be making these weekly.
Recipe Cost Breakdown
2 cups organic egg whites: $2.12
1 cup yellow onion: $1.16
½ cup cottage cheese: $1.06
1 tsp garlic powder: $0.25
1 cup broccoli: $0.66
2 links of organic chicken spinach sausage (about 1 cup): $2.48
1 cup spinach: $0.31
Total Cost: $8.04
What You’ll Need
|2 cups organic egg whites|
|½ cup cottage cheese|
|1 tsp garlic powder|
|1 cup yellow onion, finely chopped|
|1 cup broccoli, finely chopped|
|2 links of organic chicken spinach sausage, finely chopped (about 1 cup)|
|1 cup spinach, finely chopped|
|Cooking oil spray, to grease the muffin tin|